Back To Basics

Program 1


Movement Patterns

 Thank you for choosing the basics to exercise  template. Before you head off to the gym, please read the full program below. Thanks again and happy training!

4 weeks (3 sessions a week)

Novice – Total Beginner

Gym Required


This basics to exercise program is designed for people who meet the following criteria: Have never stepped foot into a gym before or any physical activity, have difficultly with range of motion or movement patterns. Please look at some of our other beginner programs if this does not apply to you.

This program will teach you the basic exercises used in a gym environment and improve your confidence.

The program is designed to last for 4 weeks, when you complete the 4 week’s please move onto 1 of our beginner programs, not an intermediate program. Treat this program as a beginner’s beginner program.

The program is designed to have 3 workouts a week.

Make sure you don’t complete the workouts in a row with no days off, we understand through peoples work schedules this might be a challenge, however, avoid this at all costs due to fatigue.



The aim of each workout is to increase confidence and mobility, do not worry about the weights you are using, if you feel comfortable to increase the weights at any point, feel free to do that.


Please complete our PAR Q.


No extra equipment needed.


The goal of a warm-up is to prepare you for the upcoming physical task and is comprised of both general and specific components. A general warm-up is any activity that is different than what you will be doing for your workout. For example, doing 5 minutes of easy cardio prior to starting your squats is considered a general warm-up. We recommend any general warm-up providing you are able to start the workout without any trouble.

A specific warm-up is either very similar or the same as the upcoming activity and uses gradually increasing intensity. For example, performing squats first with no weight at all, you do NOT count these warmups as your working sets.